Supported neck back bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supported neck back bend )

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Name of exercise  Stretch cerv ext supine
Other names of exercise Supported neck back bend
Description of exercise Supported neck back bend exercise is a stretching exercise that targets the muscles in the neck and upper back. It involves lying on your back with your arms by your sides and using a rolled towel or foam roller to support your neck. From this position, you gently lift your head and upper back off the ground, arching your spine and stretching the muscles in your neck and upper back. This exercise helps to improve flexibility, relieve tension and stiffness in the neck and upper back, and can also help to improve posture. It is important to use proper form and support to avoid strain or injury while performing this exercise.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, on bench or firm bed.
  • Position so the entire head and neck is off the edge.
  • Hold head up with an arm.
  • Slowly lower the head backward to stretch the muscles on the front of the neck.
  • Use hand to return to start position and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased flexibility
  • Stronger back muscles
  • Reduced back pain
  • Better spinal alignment
  • Improved balance
  • Increased blood flow to the spine
  • Reduced tension in shoulders and neck
  • Improved range of motion
  • Enhanced core strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Supported neck back bend exercise should be avoided if you have any neck or back injuries, such as a herniated disc or spinal stenosis. It should also be avoided if you experience any pain or discomfort during the exercise. People with osteoporosis or osteoarthritis should also avoid this exercise as it may put too much strain on the spine. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you have any medical conditions or are unsure about your ability to perform this exercise, it is best to consult with a doctor or physical therapist before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Use a stable and sturdy surface for support
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Avoid overextending your neck or back
  • Start with small movements and gradually increase range of motion
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Keep your shoulders relaxed and avoid tensing up
  • Do not push beyond your limits, listen to your body.

    • Helpful in Diseases

  • Neck and back pain
  • Cervical spondylosis
  • Herniated disc
  • Whiplash
  • Fibromyalgia
  • Thoracic outlet syndrome
  • Myofascial pain syndrome
  • Muscle strain
  • Postural problems
  • Tension headaches
  • Stress-related neck and shoulder pain

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    Frequently asked questions

     

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